Maces and clubs can provide a great unconventional workout allowing you to get stronger and enhance mobility. Check out our posts below for some of the best content on mace and club exercises.
The barbell has been a staple piece of exercise equipment for more than a century. Nobody questions its potential for helping one build muscle, strength, and athleticism, and yet the steel mace—an even older training …
If you grew up in the 80s, your introduction to the club as an exercise tool was via pro wrestling’s Iron Sheik. The bald, mustached Iranian would cut promos in which he’d heave two heavy …
Some people just aren’t “workout people.” They can’t get excited about exercise of any kind, so they’ll never stick with it. That’s just the way they are… Or so they think, until they find a …
We’re going to let John Wolf, Onnit’s Chief Fitness Officer, introduce this article: “For those who don’t know, Leo Savage and I have been friends a long time. Leo is a movement artist, an educator, …
Eager and ready, I signed up for one of the uber-popular Ab Crusher fitness classes in town with hopes that I’d find new, innovative, and unique exercises that would demand a different relationship to my …
There’s one thing nerds and meatheads will always have in common—they both want to be superheroes. Whether you’re a longtime gym rat or not, if you grew up reading comic books or watching action movies, …
There’s nothing quite as gratifying as finishing off a tough workout by burnin’ out your abs, but there’s no reason you need to hit the floor and hammer out situps to get the definition you’re …
The Steel Mace has quickly become one of my favorite tools to work with. I had played around with the Steel Mace for some time, but since becoming a Steel Mace Specialist through ONNIT Academy, …
Last time I checked an opponent doesn’t have a handle. His weight is not evenly dispersed and he sure as hell moves a lot when you try to hit or submit him. All the more …
Powerlifters train to be as strong as possible while bodybuilders train to be as muscular and lean as possible. While the goals are different, some of the training overlaps. For example, bodybuilders use heavy squats, …
Workout Details This is the Onnit Academy Workout of the Day. Today’s workout is a steel mace workout consisting of 1 giant set performed for 15 minutes continuously. This is #40 of a series of …
Workout Details This is the Onnit Academy Workout of the Day. Today’s workout is mixed implement workout using the steel mace, kettlebell, sandbag, steel club, and medicine ball. It consists of 1 giant circuit of mixed implement training …
Workout Details This is the Onnit Academy Workout of the Day. It is a mixed implement workout using the sandbag, steel club, steel mace, kettlebell and your bodyweight. It consists of 4 separate supersets for 5 rounds each. This is …
Workout Details This is the Onnit Academy Workout of the Day for Wednesday, November 25, 2015. It is a steel mace, sandbag, medicine ball, steel club & bodyweight workout consisting of 5 – 1 minute rounds of …
Workout Details This is the Onnit Academy Workout of the Day for Friday, November 20, 2015. It is a bodyweight, sandbag, kettlebell, steel club, steel mace, medicine ball, and battle ropes workout consisting of 5 – 30 rounds …
Workout Details This is the Onnit Academy Workout of the Day for Wednesday November 18, 2015. It is a steel club and kettlebell workout consisting of 5 – 1 minute rounds of training. This is #18 of a …
Workout Details This is the Onnit Academy Workout of the Day for Friday November 13, 2015. It is a steel club, steel mace and kettlebell workout consisting of 5 rounds of steel club, steel mace and kettlebell training. …
Workout Details This is the Onnit Academy Workout of the Day for Wednesday November 11, 2015. It is a steel mace workout consisting of 5 – 30 second rounds as of steel mace training. This is #13 of a …
360 Steel Mace Exercise Exercise Description The full 360 generally begins with the mace in a vertical front ready position, sphere at the top, both hands near the bottom end. Tipping the top end of …
Balance Exercises? I know, you are probably picturing some anorexic contortionist kid who works for Cirque du Sole` jumping and balancing on exercise balls. Before you send this article to the trash, hear me out. I …
Workout Details This is the Onnit Academy Workout of the Day for Monday November 09, 2015. It is a steel mace and kettlebell workout consisting of as many as rounds as possible for 25 minutes of steel mace …
Lap SquatSteel Mace Exercise Description To start the Lap Squat Steel Mace Exercise, begin by holding the steel mace in an over/under grip, pull it strong to your sternum. Keep the shoulders down and …
Stand Switch to SquatSteel Mace Exercise Description The squat component is just like the lap squat, only now there is a double front hand switch at the top in full standing position. Hands stay …
Switch SquatSteel Mace Exercise Description The front hand switch initiates as you transition out of the squat, the sphere transferring past centerline to the opposite side at the apex of the stand and coming …
Sphere Near Front Load SquatSteel Mace Exercise Description To perform the Sphere Near Front Load Squat Steel Mace Exercise start with a double over grip, bring the mace to the horizontal top ready position …
Description With the mace in a vertical front ready position, hold onto it as if holding a rope. Keeping the mace at the same height throughout, begin to squat as you transition – one hand …
Bayonet SquatSteel Mace ExerciseDescription Hold the mace with an over/under grip in the bayonet middle ready position (sphere front). Maintaining that rotated bent arm position, squat with a tall spine and forward oriented proud …
Bayonet Strike SquatSteel Mace Exercise Description The difference between the half bayonet squat and its full version is the bayonet strike and staggered stance step back both happen simultaneously. What’s important is maintaining your …
High Hinge Even Row Steel Mace Exercise Description With a double over grip and arms locked out, move into a high hip hinge. Keeping a long spine, proud chest, shoulders back and ribs to hips, …
Description Getting into your high hinge row position, draw the hand without the sphere on its side up to your ribs and hold that bent arm position. From there you will row the other arm …
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